Work it… Friday October 30,2015

8×100

• 1-2) swim long CYS 1:50

• 3-4) kick – split 2:10

• 5-6) non free dr/s 2:10

• 7-8) free build 1:50

CIRCUITS – 2 lanes per circuit

1. 3X50 on 3 ALL OUT FROM BLOCKS

2. 4X  10 squats and 100 build to fast breast 2:30

3. 10×25 fast on 1:00 with chutes

4. 3×200 pull with paddles dec 1-3 on 3:20

TABATA kick we didn’t do yesterday  move to 4 lanes deep end as a group

• 8×25 blast kick :35

• 200 smooth swim on 4

• 8×25 blast kick with fins :25

• 200 smooth 4:00

Then mobility work on deck as a group

3000m